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The 4 Series Meditation is designed to alleviate anxiety, depression, and overthinking and promote mental clarity and emotional resilience.

Listen to the sounds of Kulen Vakuf in the beautiful region of Bosnia & Herzegovina. Gently close your eyes and focus your intention on your breathing, allowing each inhale and exhale to guide your awareness. For an enhanced auditory experience, consider wearing noise-canceling headphones to immerse yourself fully in the surrounding tranquility.

Day 1: Finding a Sense of Safety

Meditation Topic: After experiencing displacement, it can be challenging to feel at home in our bodies with the connection between our bodies, feelings, and thoughts interrupted. It can feel like not being able to trust what we feel when we feel it in our physical bodies. This meditation helps us find the safety and home within ourselves. This empowers us to slow down emotions and allow for a more relaxed response when strong feelings come up that usually make us freeze, or uncomfortable.

Recognize the power of your mind in influencing your internal state and how focusing on your breath can interrupt negative thought patterns. When aroused, or uncomfortable, we think more, and then we feel. Try to feel first, and silence the thoughts that strengthen that unwarranted response of our heart beating, and our anxiety increasing.

Day 2: Finding Your Higher Self

Meditation Topic: Reflect on the idea that your higher self knows what is best for you and is unshakable in the face of challenges. Practice letting go of the need to control outcomes and surrendering to the greater design of life. This is especially important when we find ourselves asking how. Focus on the why, take action when needed, and let go.

Whenever you feel the urge to control outcomes or situations, remind yourself to trust in your higher self and the greater plan unfolding. Practice releasing attachment to specific outcomes and embracing the flow of life.

Day 3: Finding Your Inner Self

Meditation Topic: Reflect on a recent situation where you reacted negatively or felt triggered. Visualize yourself responding calmly and mindfully instead, by staying present and focusing on your breath. Notice how this shift in perspective changes the outcome of the situation and promotes peace of mind.

With each mindful breath you take, empower yourself to choose peace over reactivity. Trust in the healing power of mindfulness to bring lightness, ease, and clarity to your mind and body.

Day 4: Finding Relief

Contemplate moments of relief you've experienced in the past, particularly during difficult emotional responses. Recognize that, despite challenging circumstances, relief always comes, and you have the strength to endure and grow from these experiences. Recognize that past pain may influence present behaviors and reactions, but you have the power to heal and move forward.

Choose to let go of thoughts and reactions that no longer serve you. Practice self-compassion and understanding as you uncover layers of yourself.